October 31, 2012

3 Rounds for time:

20 Front squats (135)

Run 400M 

Rest 1 Minute

October 30, 2012

"Filthy Fifty"

For Time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

October 29, 2012

"State of Emergency"

5 min AMRAP of:

12 DB Thrusters (30Lb)

1 - Fireman Carry 100 Meters

Rest One Minute

5 min AMRAP of

12 Clean and Jerks (115LB)

1- Fireman Carry 100 Meters

Rest One Minute

5 min AMRAP of

12 Burpee Pullups

1 - Fireman Carry 100 Meters

* 100 Meters is 3 times down and back in wrestling room but if you are hardcore take it outside and do it in the hurricane

October 28, 2012

Rest Day

October 27, 2012

Rounds for time of 15,12,9,6,3 of: 

Wallball (20) 

Pushup 

2,3 punch combo 

* Overhead walking lunge with the wallball 20 steps in between rounds

* Punch combo on focus mitts or a heavy bag

October 26, 2012

Rounds of 21-15-9 for time of:

Deadlift (315)*

Box Jump 30"

Rest 3 Minutes then:

Run 1 mile for time

*Scale as needed

Previous workouts here: http://dbwods.wordpress.com/

October 24, 2012

5 Rounds For Time:

12 Push Press (95LBS)
300M Run
8 Overhead Squat (95LBS)

WOD DEMO

October 22, 2012

5 Rounds for Time of:

6 - 185Lb Front squat

8 - Pullups

10 - 70Lb KB SDHP

October 19, 2012

5 rounds For Time:

400m run
6 rope climbs
20 burpees

October 17, 2012

"Top Gun"

20 Thrusters

20 Sumo-Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Every minute that passes stop and complete 4 burpees

* use 95LBS